Gabatarwa na gaba tare da barbell: abin da tsokoki ke aiki da fasaha

Squungiyoyin gaban suna motsa jiki ne na kirji wanda aka yi tare da takamaiman matsayi na asali. A cikin labarin, zamuyi la'akari da madaidaiciyar dabara don aiwatarwa, kuma ku gaya muku irin kuskuren da masu farawa ke yi mafi yawan lokuta.

Gaban gaba shine mafi kyawun motsa jiki. Yana ba ku damar tsara tsokoki a cikin ɗan gajeren lokaci, samar da kyakkyawar taimako, da cimma daidaito daidai. Yana buƙatar ƙimar kuzari mai yawa, sabili da haka, an haɗa shi tare da abinci mai dacewa, yana da kyau don asarar nauyi. Idan, akasin haka, abincinku yana nufin haɓaka ƙwayar tsoka, da sauri za ku haɓaka ƙwanjin ku.

Ana ba da shawarar motsa jiki ne kawai ga gogaggun 'yan wasa tare da ci gaba mai daidaituwa, tsokoki mai ƙarfi, da jijiyoyi da haɗin gwiwa waɗanda suka saba da nauyi masu nauyi. Masu farawa ya kamata su fara tsugunawa tare da mashaya mara amfani don samun kyakkyawar fahimtar dabarun.

Oƙarin fara motsa jiki a cikin injin Smith, a cikin abin da aka tsayar da sandar kuma tana motsawa sama da ƙasa kawai a cikin yanayin da aka kafa. Don haka, ɗan wasan baya buƙatar sarrafa daidaito, wanda ke sauƙaƙa sauƙaƙa aikin wasan motsa jiki.

Menene fa'idodi na gaban kwalliya tare da ƙwanƙwasa, bari mu tsaya kan wannan batun dalla-dalla:

1. Ivelyarfafa ƙwayar tsokoki na ƙananan jiki kuma latsa;
2. Kada ku sanya matsanancin damuwa akan gwuiwar gwiwa da kashin baya;
3. Dabarar tana da sauƙi har ma don masu farawa. Idan suka fara motsi ba daidai ba, babu cutarwa ga jiki, tunda sandar za ta fado daga hannu ne kawai;
4. Taimaka haɓaka haɓaka daidaituwa
5. Suna bayar da gudummawa sosai ga ƙona kitse da haɓakar tsoka.

Waɗanne tsokoki suke aiki?

Abin da tsokoki ke aiki a gaban kujeru tare da barbell, bari mu bincika don ƙarin fahimtar tasirinsu mai fa'ida:

• Quads;
• Hip biceps;
• Tsokoki na gluteal;
• Magungunan tsokoki (abs, baya, ƙananan baya);
• Maraƙi;
• Hamstrings
• Tsokokin cinyoyin cinya.

Fasahar aiwatarwa

Mun zo ga nazarin dabarun yin wasan tsere na gaba tare da ƙwanƙwasa - wannan shine mafi mahimmancin ɓangaren kayan, sabili da haka, kuyi karatun sa da kyau:

1. Sanya kwasfa a kan sanduna a tsayi daidai ƙasan kafadu;
2. Zauna a ƙasa da sandar, kaɗan lanƙwasa gwiwoyinka, ka kama shi da hannunka don gwiwar hannu ya nuna kai tsaye (tare da tafin hannunka yana fuskantar ka). Ya kamata sandar ta tsaya a gaban delta. Nisa tsakanin hannaye ya fi fadin kafada;
3. Duk cikin dukkanin matakai na gaban tsugunne, tabbatar cewa akwai juyi a cikin ƙananan baya;
4. Lokacin da kuka ji cewa kun ɗauki aikin da ƙarfin gwiwa, ku daidaita gwiwoyinku a hankali kuma ku miƙe tsaye. Hankali ka guji firam ɗin ka ɗauki matsayin farawa: ƙafafu kafada-faɗi nesa, safa safa ta juya kaɗan, gwiwar hannu ya ɗaga;
5. Sha iska da tsugunawa a lokaci guda har cinyoyin ku da tsokokin maraƙi su taɓa. A lokaci guda, ka sa bayanka a madaidaiciya, kada ka mayar da ƙashin ƙugu baya, kada ka kawo gwiwoyinka, kada ka ɗaga diddige ɗinka daga bene;
6. A cikin matsayin ƙasa, kada ka taka birki, nan da nan ka fara tashi sama, fitar da numfashi a lokaci guda;
7. Tura nauyi daga ƙafafunku, tura diddigenku sosai cikin farfajiyar. Idan ka tashi tsaye ta amfani da bayanka, sandar zata fadi ko kuma ka rasa ma'aunin ka;
8. Bayan isa saman matsayi, nan da nan fara sabon squat.

Kawai farawa, bi hanyar dabarun numfashin ku. Da farko zaiyi wahala, sannan zaka saba dashi kuma zaka aikata komai kai tsaye.

Don masu farawa ko mata, ana ba da shawarar farawa tare da ƙwanƙwasa gaba tare da dumbbells - sun fi aminci kuma sun fi sauƙi. An kiyaye dabarar sosai, ana riƙe bawo a hannu tare da tafin gaba, sanya su a kirji.

Kuskure akai-akai

Bari muyi la'akari da wasu kuskuren da yawancin masu farawa sukeyi yayin yin gaban gabanmu a karon farko:

• Kada ku riƙe matsayin jiki na tsaye;
• Kawo gwiwoyinku a cikin tsugunne. Yayi daidai idan suka kalli hanya guda tare da safa a cikin dukkan matakan;
• Suna canja wurin nauyi daga diddige zuwa yatsun kafa - sandar ta fadi a lokaci guda;
• Zaga baya, runtse gwiwar hannu zuwa ƙasa.

Duk waɗannan kuskuren suna haifar da ƙarin damuwa a kan baya da gwiwoyi, kuma suna hana kammala aikin. A takaice dai, ko dai ku yayyage bayanku ku ji, ko kuma ku bar abin da ya dace. Wannan shine dalilin da ya sa madaidaiciyar fasaha ke da sauƙin sarrafawa - tana da ilhama.

Menene mafi kyau a tsugunne na gaba ko tsugune mai kyau? Menene bambanci?

Don haka menene ya fi kyau, kujerun gaba ko na gargajiya, bari mu bincika yanzu.

• A cikin kayan gargajiya, an sanya sandar a kan trapezoid, wato, bayan wuya, kuma a cikin hanyar gaba, ana riƙe shi a kan kirji;
• Hakanan ana yin squats na gargajiya tare da madaidaiciyar baya, yayin da ƙananan baya ya ɗan huce, amma hanyar riko ba shi da mahimmanci a nan - ɗauka kamar yadda ya dace da ku;
• Tare da motsa jiki na gaba, nauyin zai kasance koyaushe ƙasa da na gargajiya, saboda a nan kuna buƙatar ƙarin daidaituwa;
• Gwanayen gaba da na tsaka-tsakin gargajiya sun dogara ne akan wannan - sun fi aminci ga ƙananan baya, tunda basu ɗora kashin baya ba.

Yana da wuya a faɗi wane tsugune ya fi kyau, saboda kowannensu yana da nasa tasirin fa'ida. Muna ba da shawarar cewa ku haɗa duka a cikin shirinku na horo - saboda haka wataƙila ba za ku rasa komai ba. Mafi mahimmanci, kimanta yanayin lafiyar jikin ku a hankali, kar ku cika nauyi kuyi nazarin dabarun a hankali. Da farko, yana iya zama da daraja haya gogaggen mai koyarwa.

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